How to Enjoy White Wine on Slimming World: The Ultimate Guide

If you want to wind down in the evening with a glass of wine, you might assume alcohol is off limits when you are trying to lose weight, however, alcohol is okay to have in the slimming world as long as your tracking the syns in the wine.

A glass of white wine on average has 4.5 syns for 125ml, making it fairly high in syns for a small glass, we would therefore suggest drinking in moderation. 

In our syn guide below, we will take you through how many glasses of white wine you can have on the slimming world plan, syn values of white wine and some low syn alternative alcohol options.

How Many Glasses Of White Wine Can I Have On Slimming World?

At 4.5 syns for a 125ml glass, you can have up to three glasses of white wine on the SW plan before using all your 15 syn daily allowance.

White wine is fairly high in syns due to the alcohol content so we do suggest having this drink in moderation, measuring out your wine in order to stay on track with your syns.

To stay on track with your weight loss when drinking alcohol we suggest alternating your drinks with water and eating beforehand.

Syn Values Of White Wine

White wine has a similar syn value no matter the brand you choose, alcohol percentage can affect the calories, however. We've listed some syn values of white wine below.

• Barefoot Pinot Grigio White Wine 750ml - 3.5 syns for 100ml.
• Tesco Chenin Blanc 75cl - 3 syns.
• Blossom Hill Crisp & Fruity White Wine 750ml - 3 syns.
• Casillero del Diablo Pinot Grigio White Wine Chile 75cl - 3.5 syns.
• Barefoot Moscato White Wine 750ml - 3 syns.
• Gallo Family Vineyards Pinot Grigio White Wine 750ml - 3.5 syns.
• Dark Horse Chardonnay White Wine 750ml - 4 syns.
• Aldi Baron Saint Jean White Wine 11.5% 75cl - 3.5 syns.
• Aldi Grapevine Pinot Grigio White Wine 11.5% 75cl - 4 syns.

Low Syn Alternatives To White Wine

Most alcohol can be consumed in moderation on the slimming world plan as long as you're tracking the syns, we've listed some alternatives to white wine down below to give you other options.

• Red wine 12.5-13.5% 175ml - 8 syns.
• Old speckled hen 500ml - 11.5 syns.
• Red wine 12.5-13.5% 250ml - 11.5 syns.
• Espresso Martini - 11.5 syns.
• Negroni - 10 syns.
• Strawberry Daiquiri - 12 syns.
• Sainsbury Diet Version Gin Rhubarb and Ginger - 3.5 syns.
• Martini - 6 syns.
• Greene King IPA 500ml - 8.5 syns.
• Whisky sours - 8 syns.
• Pina Colada - 11 syns.
• Marks & Spencer Diet Tonic and Gin- 5.5 syns a can.
• Navigator Gin and Ginger Rhubarb flavoured - 8 syns per can.
• Budweiser Zero Alcohol-Free Beer - 2.5 syns a bottle.
• Becks Blue Alcohol-Free Lager - 2.5 syns a bottle.
• Fosters 440ml – 6.5 syns.

Last Words

To conclude, a glass of white wine has around 4.5 syns for 125ml making it high in syns, therefore we suggest drinking wine in moderation. In order to save syns, we suggest measuring out your wine or checking out our low-syn alternatives such as alcohol free beer which can often be lower in syns.

Frequently Asked Questions

How are syn values calculated?

Syn values are calculated using a formula based on calories, saturated fat and sugar content per serving. They’re not the same as calories — a product can be low in calories but higher in syns if it’s high in sugar or fat. Always check the official Slimming World app for the most accurate and up-to-date syn values.

Do syn values change?

Yes. When manufacturers reformulate their products, the syn value can go up or down. This is why we recommend double-checking with the Slimming World app or your consultant, especially if a product’s packaging has changed recently.

How many syns should I have per day?

Most Slimming World members work with 5 to 15 syns per day. Your consultant will advise on the right amount for you. The key is to use your syns on the things you enjoy most — whether that’s a chocolate bar, a glass of wine, or a packet of crisps.